160313

Pre-Wod
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
4 Lateral Lunge
1 minute Standing Straddle


15 minute ARMAP:
10 Good Morning
15 Dumbell Thrusters
20 PVC Passthrough
400M Run (Or 25 Box Jumps)
1 Round Side-Butt


4 minutes: Hip Hinge, or Overhead Archetype

Workout of the day for Monday, January 14th, 2016:
“Diane”
21-15-9
Deadlift @ 60% 1RM
Handstand Push-Up

1 Mile Cool-down
ROM-WOD

Sweat Sessions Workout for Monday, January 14th, 2016:
Warm-Up: Deck of Cards:
• Side-Butt
• Strict Press
• Ring Row (Or Strict Pull-Up)
• 5-Step Horse Stance (30-seconds to 1 minute)

8 minute AMRAP:
10 Calorie Row
10 Burpees

8 minute AMRAP:
20 Strict Press
20 Box Jumps

8 minute AMRAP:
WallBall*
*Every Drop Run 200M (or 20 Lunges)